Tuesday 160308

Hat or Headband??

Rich D

We asked Rich if he had a hat for points, and this is what we got? Is that a hat or a headband?? 

Week 2 Winners:

Rich D – On the fly hat/headband! (as pictured above)

Dave M – For representing and always bringing the “Fiesta” to our events! 

 Bridgette B – for the “not so original hat” 

Jessica C – For finishing strong and in front of so many eyes on only her!!!  IMG_2819

Lane W – For a Squat Clean PR of 145# with 1 minute left to go! Also for being such a great help in getting set up and making sure everyone had the weights they needed to compete!! You are amazing Lane and we sure appreciate everything about you!!!
Allison I – For pushing beyond what she thought she was capable of and PR’ing more than once on a #115lb squat clean!!

Week 2 is in the books, lots of PR’s , several more re-do’s than there was in week 1 and tons of fun!! Looking forward to week 3! Keep up the good work, PR’s, fun, and SPIRIT of the OPEN!!!

Week 2 Custom LCF Leaderboard – http://games.crossfit.com/lboards/displayLeaderBoard?id=1064116&numberperpage=10&page=1

Dynamic Warm-Up – Mobility
Prepare for..

Every minute, on the minute, for 15 minutes:
Hang Snatch x 1 rep
(Perform from mid-thigh; and make the most of your reps here, pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there.)
Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

Three rounds for time of:
21 Calories of Assault Bike
15 Deadlifts  225/155  205/133 185/103 155/73 lbs
9 Bar Muscle-Ups / C2Bar + 3 dips /Pullups + 3 /Ring Rows + 3dips
400m  Run

*Scale weight of movement as needed for progression and smooth speed through B.  Ask your coach for help.

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:C

Every 2 minutes, for 16 minutes (8 sets):
Front Squat

*Sets 1-2 – 2 reps @ 60-70%
*Sets 3-4 – 2 reps @ 70-80%
*Sets 5-6 – 1 rep @ 80-90%
*Sets 7-8 – 1 rep @ 90+%

Three sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 30 seconds

Please adhere strictly to the 30 second rest periods.



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